WOD;
2K Meter Row
300 Double Unders
200 Air Squats
100 Kettle Bell Swings 16/12kg
50 Turkish Getups 16/12kg (25L/25R)
*Athletes choose rep scheme, may be broken up any way they choose until entire workload is complete.
Compare to your performance on 7/14/2014
Cashout;
100 weighted abmat situps 35/25lb plate
Skill;
Thruster 1RM
WOD;
3 Rounds for Reps of:
1 Min Dead Lift
1 Min Hang Power Clean
1 Min Push Press
1 Min Rest
*75/55lb
WOD;
20 Min AMRAP of:
10 Depth Pushups (2-45lb plate platforms)
20 Bar Hops
*Buy into to each round with Power Snatch at 135/95lb
*First by in is 2 PS, second buy in is 4, third buy in is 6, and so on.
*Clock starts with 2 PS
***Score is total reps of Push Ups and Bar Hops, Power Snatch is not included in final score
Cashout;
January Mobework
WOD;
For Time:
50 Box Jumps 20″
50 Kettle Bell Swings 24/16kg
50 Lunge (1=1)
*5, 4, 3, 2, 1 of Pull Up, Handstand Pushup
30 Box Jumps 20″
30 Kettle Bell Swings 24/16kg
30 Lunge (1=1)
*5, 4, 3, 2, 1 of Pull Up, Handstand Pushup
10 Box Jumps 20″
10 Kettle Bell Swings 24/16kg
10 Lunge (1=1)
*5, 4, 3, 2, 1 is executed as 5 PullUps 5 HSPU, 4 PU 4 HSPU, 3 PU 3 HSPU and so on
Compare to your performance on 1/6/2014
Cashout;
Mobework
Partner WOD;
For Reps:
5 Min AMRAP of
Thrusters 75/55lb
*Box Pistol hold
4 Min AMRAP of
Depth Box Jumps
*Overhead Hold 75/55lb
3 Min AMRAP of
Back Squat 75/55lb
*Bar Hang (PU bar)
2 Min AMRAP of
Hang Power Clean 75/55lb
*Narrow Grip Bar Hold
Rest 1 Min
Repeat but in reverse order, 2 min AMRAP, 3 min AMRAP, 4 min AMRAP, 5 min AMRAP
**Partners will switch out as they see fit, one is working on reps towards total score as the other is in *holding position, reps can only be obtained while partner is in hold position
Skill;
Clean and Jerk 1RM
WOD;
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
